Guest post by Kelly Hogan, MS, RD, CDN, is a registered dietitian who has worked within the Mount Sinai Hospital for the past three years, now focusing on breast cancer nutrition for the Dubin Breast Center. Kelly provides individual counseling in the areas of wellness, weight management and symptom/side effect management, in addition to creating patient education and wellness programs.
In a little less than one month, I’ll be running my 10th marathon. This race – 26.2 miles from Hopkinton, Mass. to Copley Square in Boston, otherwise known as the Boston Marathon – took me tens of thousands of miles to qualify for. A lot of blood, sweat and tears went into those miles, and with them, some nutritional missteps. It’s true, sometimes even dietitians screw up when it comes to nutrition (we also eat cake, FYI).
Proper fueling is essential for all sports, though, and endurance spor
ts like distance running are no exception. I’ve finally honed in on a nutrition plan that works for me and have helped other athletes from tennis players to fellow marathoners do the same. With the weather finally warming up, now is a perfect time to share my top tips, whether you’re lacing up your first pair of running shoes this spring or are a seasoned 26.2 veteran (and we can never forget that 0.2).
Think before, during and after
I like to separate fueling plans into three parts – before, during and after activity. The body has unique nutritional needs during each of these times, which are also dependent upon the duration of the activity, the intensity and our unique individual systems.
Before – have a carbohydrate-rich snack to help keep energy levels up – the quantity and type of foods you choose depends on how much time you have before your activity.
- 1-2 hours: aim to take in about 0.5 grams of carbohydrate for every kilogram (kg) of body weight (to get your weight in kg, just divide your weight in pounds by 2.2). Easily digestible carbohydrates work best:
- Banana; English muffin with a little butter or jam; 1-2 dried dates or apricots
- 3-4 hours: aim to take in around 2 grams of carbohydrate for every kg of body weight . Combine carbs with protein to help satiety:
- Bowl of cereal with skim milk and ½ banana; Bagel with peanut butter; 1-2 slices whole wheat toast topped with 2 eggs
During – this is especially important during a long endurance event (e.g., a marathon), and can make or break performance – your body only has so many glycogen stores, and they must be replenished before running out.
- For activities lasting between 1-2.5 hours: aim to take in about 30-60 grams of carbohydrate every 45-60 minutes. Anything lasting more than 2.5 hours, aim for about 60-90 grams of carbohydrate every 60 minutes. Experiment with the below and stick with what settles well with your stomach:
- Sports drink (e.g., Gatorade); Energy gels or chews (e.g., Gu, PowerGel); Bananas or pretzels
After – refueling properly with the right nutrients and timing can play a big role in muscle recovery and soreness.
- Within 30 minutes: your muscles need immediate nutrition in order to replete glycogen stores and rebuild broken down muscles – taking in a combination of carbohydrates and protein is key:
- Chocolate milk; Toast with peanut butter; Fruit smoothie with Greek yogurt
- Within two hours: settle down for a full meal to continue to aid your body with recovery. Focus on a combination of carbohydrates and protein as well as colorful fruits and vegetables, which are high in antioxidants and help repair oxidative damage that naturally occurs in muscles during a hard, long workout. Try:
- Roasted turkey on a whole wheat roll with leafy greens, avocado and tomato; 1-2 slices of veggie pizza; Tofu and vegetable stir fry with brown rice
Remember that every body is truly different, so in addition to these tips, trial, error and finding your sweet spot is key.